DAY 1

DAY 2

DAY 3

2 cups Cereal, All Bran

2 cups Milk, skimmed
12 Nuts, almonds
1 cup Fruit juice, apple

4 Weetabix biscuits
1 cup Milk, skimmed

4 slices Toast, wholemeal

3 tsp Peanut butter
2 cups Fruit salad

3/4 cup Dried peaches

1 large Apple

2 cups Raspberries
2 cups Yoghurt, fat free

120 g Cheese, mozzarella

4 cups Salad greens
1 cup Asparagus, canned or cooked
8 large Olives, black
6 Tbsp Avocado
2 Tbsp Seeds, sunflower
3 slices Bread, rye

2 cups Lentils, canned or cooked

1 cup Tomato and onion, chopped
2 cups Salad greens
3 Tbsp Mayonnaise, reduced fat
2 Tbsp Raisins

2 tsp Oil, olive

2 1/2 cups Chickpeas, canned or cooked
1 cup Peppers, chopped, cooked
1 cup Butternut squash, cooked
30 g Cheese, feta

1 1/3 cups Yoghurt, fat free

1 1/3 cups Yoghurt, fat free

24 Nuts, cashews

15 Nuts, hazel

2 (60 g) Soy-based burger patty

1 1/2 cups Sweet potato, cooked
1 cup Corn, cooked
1 cup Carrots, cooked
3 Tbsp Mayonnaise, reduced fat
1 1/4 cups Strawberries

1 1/3 cups Texturised Vegetable Protein

(TVP) (e.g. Quorn)
15 ml Oil, rapeseed (for cooking)
1 1/3 cups Wild rice, cooked
1 cup Green beans, cooked
1 cup Mushrooms, cooked
1 1/2 cups Fruit salad

Omelette
3 Eggs
1 1/2 cups Potatoes, diced, roasted
3 tsp Margarine, regular for omelette
1 1/2 cups Marrows and leeks, cooked

1/2 cup Custard, low fat

1 cup Milk, flavoured

(low fat or semi-skimmed option)

2 cups Milk, flavoured

(low fat or semi-skimmed option)

8 glasses Water/black herbal tea

(no sugar)
max 3 cups Tea or coffee + milk
(15 ml per cup semi-skimmed milk)

8 glasses Water/black herbal tea

(no sugar)
max 3 cups Tea or coffee + milk
(15 ml per cup semi-skimmed milk)

8 glasses Water/black herbal tea

(no sugar)
max 3 cups Tea or coffee + milk
(15 ml per cup semi-skimmed milk)

DAY 4

DAY 5

DAY 6

DAY 7

Banana smoothie:
2 cups Milk, skimmed
1 large Banana
Vanilla essence (to taste)
12 Nuts, almonds

2 cups Oats, cooked

2 cups Milk, skimmed
2 1/2 cups Strawberries
1 slice Toast, low GI
2 tsp Tahini (sesame paste) dip

2 Eggs, poached
1/2 cup Tomato, grilled
1/2 cup Mushrooms, grilled
1 large Banana, grilled
4 slices Toast, rye
4 tsp Spread, low fat

1 cup Fruit salad

1 1/3 cups Yoghurt, fat-free
2 slices Toast, low GI
2 Tbsp Peanut butter

3 Tbsp Cream cheese, reduced fat

6 Crackers, Ryvita
1 cup Fruit juice, grape

30 Peanuts
1 cup Vegetable juice, tomato

2 cups Yoghurt, fat-free

1 cup Fruit juice, orange

1 1/2 cups Vegetable sticks, raw

3 Tbsp Cream cheese, reduced fat

2 cups Beans, mixed, canned

2 Tbsp Mayonnaise, reduced fat
3 cups Salad greens
4 slices Bread, seed

1 cup Cheese, ricotta

2 Tbsp Salad dressing, reduced fat
1 cup Celery, onion and tomato,
chopped
6 Tbsp Avocado
4 Crackers, Ryvita
1 cup Fruit juice, apricot

2 Pita breads, wholemeal

90 g Cheese, feta
1 cup Onion, tomato and peppers,
chopped
2 Tbsp Mayonnaise, reduced fat

3 cups Vegetable and bean curry

4 halves Dried pear

2 cups Yoghurt, fat free

3 Crackers, wholemeal
2 wedges Cheese, processed, low fat
1 cup Milk, flavoured
(low fat or semi-skimmed option)

2 cups Hot chocolate, low calorie

(made with skimmed milk)

1 cup Black cherries, canned

1 cup Custard, low fat

120 g Sweet and Sour Tofu

2 cups Onion, peppers and marrows,
cooked
2 cups Rice, brown, cooked
4 tsp Oil, olive (for cooking)

2 1/2 cups Soup, roasted vegetable

1 cup Beans, butter
1 Roll, wholemeal
2 Tbsp Spread, low fat

1 cup Texturised Vegetable Protein

(TVP) (e.g. Quorn)
2 cups Potatoes, mashed
2 tsp Margarine, added to mashed
potato
1 cup Baby carrots, cooked
1/2 cup Brussel sprouts, cooked
2 Tbsp Gravy

3 cups Soup, split pea

2 Rolls, wholemeal
3 Tbsp Spread, low fat
1 cup Vegetable juice, tomato
1 large Banana

1 cup Hot chocolate, low calorie

(made with skimmed milk)

1 cup Mango, sliced

1 1/3 cups Yoghurt, fat-free

1 cup Fruit juice, red grape

5 Nuts, macadamias
1 cup Milk, flavoured
(low fat or semi-skimmed option)

8 glasses Water/black herbal tea

(no sugar)
max 3 cups Tea or coffee + milk
(15 ml per cup skimmed milk)

8 glasses Water/black herbal tea

(no sugar)
max 3 cups Tea or coffee + milk
(15 ml per cup skimmed milk)

8 glasses Water/black herbal tea

(no sugar)
max 3 cups Tea or coffee + milk
(15 ml per cup skimmed milk)

8 glasses Water/black herbal tea

(no sugar)
max 3 cups Tea or coffee + milk
(15 ml per cup skimmed milk)

DAY 8

DAY 9

DAY 10

4 slices Toast, granary

8 Tbsp Avocado
1 cup Fruit juice, apple

2 cups Cereal, Fruit and fibre

2 cups Yoghurt, fat-free
1 large Banana

3/4 cup Muesli

1 cup Milk, skimmed

2 cups Yoghurt, fat-free

20 Nuts, almonds

12 Nuts, macadamias
1 cup Fruit juice
3 wedges Cheese, processed, low fat

2 Kiwi fruit
2 cups Milk, flavoured
(low fat or semi-skimmed option)

3/4 cup Cottage cheese, reduced fat

1 cup Hummus
1 1/2 Bagels, brown
2 Tbsp Spread, low fat
3 cups Salad greens

Egg-mayo sandwich:
2 Eggs, hard boiled
2 Tbsp Mayonnaise, reduced fat
4 slices Bread, seed
1 cup Tomato, onion and gherkin,
chopped
3 cups Salad greens

1 cup Cheese, ricotta

2 cups Salad greens
1 cup Onion, celery and mushrooms,
chopped
3/4 cup Pineapple, chopped
1/2 cup Carrots, chopped
2 Tbsp Salad dressing, reduced fat
6 Tbsp Avocado
6 Crackers, Ryvitas

16 halves Dried apricots

2 cups Hot chocolate, low calorie

(made with skimmed milk)

18 Nuts, cashews
1/2 large Pear

2/3 cup Pasta, wholemeal, cooked

1 1/3 cups Texturised Vegetable Protein
(TVP) (e.g. Soya mince)
2 tsp Oil, rapeseed (for cooking)
2 cups Mixed vegetables, cooked
2 cups Milk, flavoured
(low fat or semi-skimmed option)

2 large Potatoes, baked

90 g Cheese, mozzarella
3 cups Salad greens
3 Tbsp Salad dressing, reduced fat

1 1/3 cups Beans, baked

3 slices Toast, granary
3 Tbsp Spread, low fat
1 cup Vegetable juice, tomato
1 cup Fruit salad
1 cup Custard, low fat

2 Kiwi fruit

1/2 cup Dried mango

8 glasses Water/black herbal tea

(no sugar)
max 3 cups Tea or coffee + milk
(15 ml per cup skimmed milk)

8 glasses Water/black herbal tea

(no sugar)
max 3 cups Tea or coffee + milk
(15 ml per cup skimmed milk)

8 glasses Water/black herbal tea

(no sugar)
max 3 cups Tea or coffee + milk
(15 ml per cup skimmed milk)

DAY 11

DAY 12

DAY 13

DAY 14

1 1/2 cups Oats, cooked

1 cup Milk, skimmed
3/4 cup Berries

Tropical smoothie:
1 1/3 cups Yoghurt, fat-free
1 cup Mango, sliced
1 1/2 cups Pineapple, chopped

2 Eggs, boiled
3 slices Toast, rye
3 tsp Spread, low fat
1 1/2 cups Fruit juice

2 Tbsp Peanut butter

2 slices Toast, seed
1 cup Fruit juice

20 Peanuts
6 Tbsp Raisins

10 Nuts, hazel

2 cups Yoghurt, fat-free

1/2 cup Dried mango

1 1/3 cups Yoghurt, fat-free

Lentil salad:
2 cups Lentils, canned or cooked
1 cup Onion, celery and peppers,
chopped
4 tsp Dressing, olive oil
1 cup Fruit juice

1 1/3 cups Hummus

1 Bread, pita
2 Tbsp Mayonnaise, reduced fat
2 cups Salad greens

Bean salad:
2 cups Beans, dried, cooked
2 cups Celery, onion and gherkins
3 tsp Dressing, olive oil

Soya stroganoff:
2 cups Soya beans
2 Tbsp Cream
2 cups Barley, cooked
1 1/2 cups Vegetables, roasted
2 Tbsp Nuts, pine
2 Tbsp Gravy
1 cup Peaches, canned
1 cup Custard, low fat

1 1/3 cups Yoghurt, fat-free

2 cups Pop corn, hot air popped/micro

16 halves Dried apricots

1 cup Vegetable juice, tomato

1/2 cup Dried mango

Tomato pasta:
120 g Cheese, feta
1 2/3 cups Pasta, wholemeal cooked
1 cup Tomato, cooked, chopped
1 cup Artichoke hearts, canned or
cooked
1 cup Spinach, cooked
8 large Olives, black
3 tsp Oil, olive (for cooking pasta)

Tofu stir-fry:
2 cups Tofu, stir-fried
1 cup Peppers, stir-fried
1 cup Mushrooms, stir-fried
1/2 cup Carrots, stir-fried
3 tsp Oil, olive (for stir-fry)
1 1/3 cups Rice, basmati, cooked
3 Tbsp Gravy

Macaroni cheese:
2 1/2 cups Pasta, macaroni, cooked
60 g Cheese, mozzarella, grated
Green salad:
3 cups Salad greens
1 cup Tomato, chopped
1 cup Cucumber and spring onion,
chopped
8 Tbsp Avocado

Omelette:
2 Eggs
2 slices Toast, wholemeal
1 cup Tomato and mushroom, cooked
2 tsp Spread, low fat

2 cups Milk, flavoured

(low fat or semi-skimmed option)

1 cup Pears, canned

1 1/2 cups Custard, low fat

2 cups Milk, flavoured

(low fat or semi-skimmed option)
1 small Orange

1 cup Hot chocolate, low calorie

(made with skimmed milk)

8 glasses Water/black herbal tea

(no sugar)
max 3 cups Tea or coffee + milk
(15 ml per cup skimmed milk)

8 glasses Water/black herbal tea

(no sugar)
max 3 cups Tea or coffee + milk
(15 ml per cup skimmed milk)

8 glasses Water/black herbal tea

(no sugar)
max 3 cups Tea or coffee + milk
(15 ml per cup skimmed milk)

8 glasses Water/black herbal tea

(no sugar)
max 3 cups Tea or coffee + milk
(15 ml per cup skimmed milk)